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Healthy Vegetable Salad

Vegetable Salad Recipe

Healthy Vegetable Salad is a vibrant and nutritious dish that combines a variety of fresh vegetables, offering a burst of flavors and colors. Perfect as a side dish or a light meal, this Salad is not only easy to prepare but also customizable to suit your taste preferences. Packed with vitamins and minerals, it serves as a healthy option for anyone looking to boost their vegetable intake.

Vegetable Salad Recipe: Easy and Delicious Recipes for Every Occasion

Looking for a fresh, nutritious, and flavorful dish to brighten up your meal? A vegetable Salad is the perfect choice! Not only is it easy to prepare, but it also offers a variety of health benefits. Today, we'll walk you through a simple yet delicious Healthy Vegetable Salad, answer common questions like what is in vegetable salad recipe?, and share tips for making it your own.

Key Takeaways

  • Simple & Fresh Ingredients: Uses everyday vegetables like cucumbers, carrots, zucchini, and cabbage for a nutritious and flavorful dish.
  • Versatile & Customizable: Easily adapted with different vegetables, dressings, or protein additions to suit your taste.
  • Quick Preparation: Minimal effort needed—perfect for busy weekdays or impromptu gatherings.
  • Healthy & Nutrient-Dense: Provides vitamins, fiber, and antioxidants to support overall well-being.
  • Great for Make-Ahead: Can be prepared in advance, saving time and enhancing flavor.

Health Benefits

This vegetable salad is a powerhouse of health benefits:

  • Hydrating & Low in Calories: Cucumbers and zucchini are high in water content, aiding hydration.
  • Rich in Vitamins: Carrots and sweet peppers contribute vitamin A and C, boosting immunity.
  • Digestive Support: Cabbage and garlic promote healthy digestion.
  • Antioxidant Properties: The colorful vegetables provide antioxidants that combat free radicals.
  • Heart-Healthy Fats: When combined with healthy oils like vegetable oil and apple cider vinegar, it supports cardiovascular health.

Make Ahead and Storage Tips

  • Preparation: Assemble the salad a few hours before serving to allow flavors to meld.
  • Dressing: Keep the dressing separate until serving to maintain crispness.
  • Storage: Store leftovers in an airtight container in the refrigerator for up to 2 days.
  • Tip: Gently toss the salad before serving leftovers to redistribute dressing and freshen the veggies.

What to Serve with Healthy Vegetable Salad

  • Grilled chicken, fish, or seafood for a balanced meal
  • Fresh bread, pita, or crackers
  • As a side dish with grilled meats or barbecues
  • Over grains like rice, quinoa, or couscous
  • Topped with nuts or seeds for added crunch
  • As part of a light lunch or vegetarian main course

Recommended Tools to Make This Recipe

  • Sharp chef's knife and cutting board
  • Salad spinner or colander for rinsing vegetables
  • Mixing bowls
  • Whisk or fork for preparing the dressing
  • Measuring spoons and cups
  • Grater (for carrots and zucchini if shredding)

Variations

  • Add Protein: Incorporate grilled chicken, tofu, or chickpeas
  • Change the Dressing: Use yogurt, tahini, or balsamic vinegar for different flavors
  • Incorporate Herbs: Fresh parsley, cilantro, or dill for added aroma
  • Include Nuts/Seeds: Sunflower seeds, walnuts, or pumpkin seeds for extra texture
  • Different Vegetables: Cherry tomatoes, radishes, or snap peas for variety

Serving Suggestions

  • Serve chilled with a sprinkle of fresh herbs
  • Garnish with sesame seeds or crushed nuts
  • Pair with warm crusty bread or pita
  • Use as a filling for wraps or lettuce cups
  • Decorate with edible flowers for presentation

Storing Leftovers

  • Keep in an airtight container in the fridge
  • Consume within 1-2 days for best freshness
  • Toss gently before serving to redistribute dressing
  • Avoid storing for too long, as vegetables may become soggy

Helpful Tips

  • Lightly salt vegetables like cucumbers and carrots to draw out excess moisture
  • Use fresh lemon juice for a vibrant, tangy flavor
  • Balance sweetness and acidity in the dressing to suit your palate
  • Gently toss the salad to prevent vegetables from becoming mushy
  • Adjust seasoning and dressing ingredients gradually, tasting as you go

Healthy Vegetable Salad is not only quick to make but also a delightful way to incorporate fresh produce into your diet. Feel free to experiment with different vegetables, nuts, or seeds to create your perfect blend. Whether served at a barbecue, a family dinner, or a casual lunch, this Salad is sure to impress and nourish. Enjoy the crisp textures and vibrant flavors while reaping the health benefits of your fresh ingredients.

More Salad Recipes You’ll Love

Prep Time 20 mins
Total Time 20 mins
Cooking Method:
Cuisine:
Courses:
Servings: 4
Calories: 316
Best Season: Summer
Description

Vegetable Salad Recipe is an easy delicious and healthy addition to your culinary repertoire with simple ingredients and versatile options you can enjoy it any time of day.

Ingredients
  • 4 pieces Cucumbers
  • 2 teaspoon Salt for cucumbers
  • 2 pieces Zucchini
  • 1 teaspoon Salt for zucchini
  • 1 teaspoon Sugar for zucchini
  • Lemon juice to taste
  • 1 Carrot grated using a special grater
  • Half a young cabbage
  • Green onion chopped
  • Sweet pepper chopped
  • 50 ml Vegetable oil
  • 1 teaspoon Salt for dressing
  • 1 teaspoon Sugar for dressing
  • 20 ml Apple cider vinegar
  • 15 grams Mustard seeds
  • Garlic minced or crushed
Instructions
  1. 1

    After slicing the cucumbers, season them with two teaspoons of salt.

  2. 2

    To get rid of any last traces of moisture, stir well and let sit for 10 minutes.

  3. 3

    Slice or grate the zucchini. Mix with 1 teaspoon of salt, 1 teaspoon of sugar, and a splash of lemon juice. Stir and let stand for 10 minutes.

  4. 4

    Grate the carrot using a special grater. Chop the half cabbage, green onion, and sweet pepper.

  5. 5

    Squeeze out any excess liquid from the cabbage and peppers.

  6. 6

    In a bowl, combine vegetable oil (50 ml), 1 teaspoon of salt, 1 teaspoon of sugar, apple cider vinegar (20 ml), mustard seeds, and garlic. Mix well.

  7. 7

    Drain the cucumbers and zucchini from their liquids. Combine all vegetables in a large bowl.

  8. 8

    Drizzle the dressing over the veggies and toss to mix.

Nutrition Facts

Servings: 4 ServingCalories:316kcalTotal Fat:24gSaturated Fat: 6gCholesterol:10mgSodium:460mgPotassium:620mgTotal Carbohydrate:18gDietary Fiber: 5gSugars: 7gProtein:8gVitamin A: 3015IUVitamin C: 44mgCalcium: 122mgIron: 2.15mg

Note

Note 1: Select fresh cucumbers, zucchini, carrots, cabbage, and peppers for the best flavor and texture.

Note 2: Incorporate fresh herbs like dill, parsley, or cilantro for extra flavor.

Note 3: Feel free to add other crunchy vegetables like radishes or snap peas for variety.

Note 4: High-quality mustard seeds, fresh garlic, and good-quality apple cider vinegar will enhance the flavor.

Keywords: healthy vegetable salad,easy vegetable recipe,cucumber zucchini carrot cabbage
Read it online: https://cookieandkatie.com/recipe/healthy-vegetable-salad/
Jessica Maraite
A Food Blogger

Eating is a shared experience, a delight, and a passion for me. I think it's important to consume tasty, nutritious food that tastes wonderful. My meals are easy to make and work with a variety of schedules. You'll discover protein-rich main meals, keto breakfasts, low-carb supper ideas, and more!